Incline Push-Up Depth Jump
Muscles worked
Instructions
- 1For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
- 2Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
- 3Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
- 4Repeat the motion to return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Push-Up Depth Jump
The incline push-up depth jump is an advanced plyometric variation where the feet are elevated on a box and the hands start on low platforms, before dropping to the floor, absorbing the landing, and immediately pushing the body back up. This combination builds significant explosive power in the chest, shoulders, and triceps while strengthening the upper body's ability to absorb impact. The elevated foot position increases the relative load on the upper body compared to a standard push-up. It's a demanding exercise best reserved for lifters who already have solid mastery of standard plyometric push-ups. Careful warm-up of the wrists and shoulders is essential before attempting it.
check_circleBenefits
- check_circleBuilds significant explosive upper-body power
- check_circleStrengthens the chest and triceps' ability to absorb impact
- check_circleIncreased relative load thanks to the elevated feet
- check_circleGreat advanced addition to a plyometric program
lightbulbExecution tips
- lightbulbMaster standard plyometric push-ups before this variation
- lightbulbWarm up your wrists and shoulders thoroughly beforehand
- lightbulbBend the elbows on landing to cushion the impact
- lightbulbUse stable platforms set at an appropriate height
warningCommon mistakes
- warningAttempting this before mastering basic plyometric push-ups
- warningLanding with locked arms instead of cushioning
- warningUsing unstable or overly tall platforms
- warningSkipping a joint warm-up before an explosive effort
helpFrequently asked questions
Do I need to be advanced for this exercise?expand_more
Yes, solid mastery of standard plyometric push-ups is essential before attempting it.
What box height should I use for the feet?expand_more
A moderate height, around 12 inches, is enough for most advanced lifters.
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